Deadlift
5 x 3 (A)*
*5-10# heavier than last week

4 Rounds For time:
10 Pistols, FX Reverse Lunges
15 Hang Power Snatches 115/80; FX 95/65
20 Double Unders

CFR7 Strength day:

Snatch:
Find Heavy Single

Overhead Squat (From the floor)
5×3 A @ 90-100% of weight achieved above (hit doubles if you can’t hit triples)

5 x 5-10 GHD Hip Extensions (weighted if possible) FX: Good Mornings w/Barbell

*No need to go to heavy, we got Some deads tomorrow!

12 Days of Christmas!
Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

*Compare to 12/16/2015

NO CAP!! This workout can take an hour!